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Training Log Archive: RD Tom

In the 7 days ending Jan 26:

activity # timemileskm+ft
  Stationary Bike6 6:53:16 100.98(4:06) 162.51(2:33)
  Yoga-Stretch2 1:30:00
  Total8 8:23:16 100.98 162.51
  [1-5]8 8:05:20

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Sunday Jan 26 #

2 PM

Stationary Bike (Very Easy to Hard) 51:19 intensity: (10:12 @0) + (16:22 @1) + (15:00 @2) + (6:12 @3) + (3:06 @4) + (27 @5) 11.02 mi (4:39 / mi)
ahr:126 max:163 shoes: Salsa-Supremes - Saris M2

Rouvy 15 minute warmup, calibration, Newbie Ramp Test for FTP estimation.
Bailed out at segment 22 with goal of 180 watts. Max was average of 174 at segment 21. Puts FTP at 131. Rogue River ride had 179 peak for 60 seconds; would put FTP at 134. Old 20 minute Rouvy FTP test put FTP at 157! But that was with basic trainer. Now believed to be bogus. Need to try the 20 minute test with M2.
Garmin data had 162 bpm, 25.5 mph and 94 cadence at the 174 watts minute.

Saturday Jan 25 #

12 PM

Stationary Bike (Easy to Medium Effort) 1:00:17 intensity: (54 @0) + (6:01 @1) + (16:25 @2) + (34:15 @3) + (2:42 @4) 13.4 mi (4:30 / mi)
ahr:138 max:153 shoes: Salsa-Supremes - Saris M2

Rouvy Big Cedar Lake Loop 12.99 miles, 554 feet of gain, 1% avg, 5% max, all ridden on middle ring,, 53:44, 14.5 mph, avg power 120 watts, max power 170 watts, 1.70 W/kg avg, 2.48 W/kg max, avg cadence 84 rpm. Zero power 23 seconds on steep downhill coast to get off and turn on the fan.
Garmin data... no warmup, 12.55 garmin miles for route plus a cooldown of approx 0.9 mile. No calibration today.

Friday Jan 24 #

Yoga-Stretch 45:00 [1]

9 AM

Stationary Bike (Medium to Hard Effort) 1:03:25 intensity: (32 @0) + (1:55 @1) + (5:26 @2) + (24:42 @3) + (30:50 @4) 18.05 mi (3:31 / mi)
ahr:147 max:161 shoes: Salsa-Supremes - Saris M2

Rouvy Cow Creek AR route 17.6 miles, 266 feet gain, 0% avg, 5% max, net elevation loss, 58:56, 132 avg watts, 200 watts max, 1.9 W/kg average, 2.86 W/kg max, 90 avg cadence, 17.9 mph. Started easy to medium and got sucked into chasing faux avatars and then chasing sub 60 minutes. Worked pretty hard over final slightly downhill miles. FInal 11.9 miles (from split 1 high point to finish) took 36:11, just a smidge under 20 miles per hour.
Garmin data - no warmup, straight into the Rouvy route. Slowest speed on the 5% grade was 7.3 mph. Did whole ride on middle ring. Lots of work on the 1 to 3% downgrades.

Thursday Jan 23 #

5 PM

Stationary Bike (Medium to Hard Effort) 1:04:11 intensity: (2:04 @0) + (1:33 @1) + (8:08 @2) + (42:12 @3) + (10:14 @4) 14.07 mi (4:34 / mi)
ahr:142 max:156 shoes: Salsa-Supremes - Saris M2

Rouvy version of Sweets Corner - Salt Road loop. 13.61 miles, 593 feet gain, 1% average, 13% max, 57:03, 114 watts average, 230 watts max power, 1.63 W/kg avg, 3.29 W/kg max, 95 rpm average, 14.3 mph
Garmin data... very short warmup 2:14 for 0.35 mi, Rouvy route in 57:00, 13.03 mi, 13.7 mph, 143 bpm avg, 156 bpm max, 91 avg cadence. Very short cooldown 5 minutes 0.69 miles.

Wednesday Jan 22 #

Yoga-Stretch 45:00 [1]

11 AM

Stationary Bike (Medium to Hard Effort) 55:33 intensity: (40 @0) + (2:41 @1) + (4:25 @2) + (24:10 @3) + (23:37 @4) 13.25 mi (4:12 / mi)
ahr:146 max:159 shoes: Salsa-Supremes - Saris M2

Rouvy Saranac Lake Countryside 11.38 miles, 561 feet gain, 1% average, short bit at 7% max, all done in middle chainring, 46:25, 130 watts avg, 186 watts max, 1.86 W/kg avg, 2.66 W/kg max, 91 rpm avg, 14.7 mph
Garmin data, about 7 minutes warmup and warm calibration (2.6 seconds coastdown), did the Saranac route, then did a hot calibration (2.9 seconds coastdown). Did not mean to go hard but was time constrained and anxious so got harder as miles passed.

Monday Jan 20 #

11 AM

Stationary Bike (Medium to Hard Effort) 1:58:31 intensity: (3:34 @0) + (7:28 @1) + (43:02 @2) + (52:46 @3) + (11:41 @4) 31.19 mi (3:48 / mi)
ahr:137 max:161 shoes: Salsa-Supremes - Saris M2

Rouvy Route Autumn Ride in West Jutland (Denmark on coast, FLAT), 1:54:28, 29.19 miles, 82 feet of gain, 0% avg, 1% max grade, 106 watts average, 173 watts max, 1.52 W/kg, 2.48 W/kg max, 87 rpm Rouvy avg, 15.3 mph Rouvy avg. Rouvy laps 10 mi 40:44, 15 mi 1:00:06, 20 mi 1:19:28, 25 mi 1:37:31, final 4.19 mi 16:54 as a cooldown segment.
Garmin data: 25 garmin mile split 1:33:54 (a 40K PR for me). Delta with Rouvy 25 mile point was about a mile, about 1:37:31. Including a short cooldown, total Garmin distance was 31.19 in 1:58:31 which would be a big 50K PR if outdoors.

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